M&F 2017/09 - Aesthetic Workour - JEFIT

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M&F 2017/09 - Aesthetic Workour - JEFIT

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M&F 2017/09 - Aesthetic Workour

General

Intermediate

Machine strength

Plan Details

The M&F 2017/09 - Aesthetic Workour routine by nate1105 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

LEGS Back Squat, Leg Extensions/Curls - do a dropset on final sets. CHEST Incline Bench Press - 12, 10, 10, 8, 8 reps. Do a triple dropset on the final set. Incline DB Bench Press - do a double dropset on the final set. BACK Wide-Grip Pulldown - 12, 10, 10, 8, 8. Do a dropset on the final set. Barbell Bentover Row - do a double dropset on the final set. DELTS Seated DB Press - 15, 12, 10, 8, 8 reps. Do a double dropset on the final set. Smith Machine Press - 12, 10, 10, 8, 8 reps. Do a double dropset on the final set. ARMS 1st Superset - 12, 10, 10, 10, 8 reps. Perform a dropset on the final set.

Routine detail

Mon

Legs

Est. 81 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Tue

Chest

Est. 82 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15 Reps

Push-Up Demonstration

Push-Up

4 Sets x 20 Reps

Pec-Dec Flye Demonstration

Pec-Dec Flye

4 Sets x 12 Reps

Wed

Back

Est. 72 min

7 exercises

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Thu

Delts & Abs

Est. 100 min

12 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 15 Reps

Plank Demonstration

Plank

4 Sets

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 15 Reps

Behind-the-Back Smith Machine Shrug Demonstration

Behind-the-Back Smith Machine Shrug

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Fri

Arms

Est. 98 min

10 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps